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24/2/23 Friday Workout of the Day

Aaron Marcelino
Feb 18, 2023
1 min read

Warm-Up

8:00, For Quality

1:00 Cardio Choice

50ft Low Crawling Lunges

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

Strength

Front Squat + Back Squat

Every 3:00 for 12:00

4 Sets, 2+4 @ 85% of Front Squat

METCON

"Rivers of Babylon"

For Time

70/55 Cal Row

50 Goblet Squat 24/16kg

30 Handstand Push-Ups

50/40 Cal Row

30 Goblet Squat 24/16kg

10 Strict Handstand Push-Ups

Recovery

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

Accumulate 3:00 in Handstand Hold (Freestanding or Wall Supported)

Accumulate 50 Dual DB Step-Overs *Choice on Load

*Both exercises we are looking for accumulated reps, which mean you can move back and forth and treat like a partitioned workout

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